12.31.13 "EMOTM OLY WEEK 3"

December 30, 2013
Vrakas-Fantasy Football Champ!!!

Vrakas-Fantasy Football Champ!!!

FITNESS

EMOTM 10 Minutes
2 Squat Snatches at 80%

EMOTM 10 Minutes
2 Squat Cleans + 1 Split Jerk @ 80%

COMPETITION

OLY
Snatch Ladder
EMOTM 10 Minutes
start at 60% and add 5-10lbs each set – try and finish higher than two weeks ago

Clean and Jerk Laddder
EVERY :90seconds for 15 minutes
start at 60% and add 5-10lbs each set – try and finish higher than two weeks ago

Strength
EVERY 2 Minutes for 14 Minutes
3 reps of HBBS
Start at 70% and add 10-20lbs each round once you cannot add weight stay at that weight for the remainder

ENDURANCE
10 Burpees on the minute every minute for 10 minutes
record fastest and slowest times

EXTRA CREDIT

Lax Ball Upper Thoracic 5 minutes each side

Daly Double- Expecting Double Trouble!!!

Daly Double- Expecting Double Trouble!!!

Comments

comments

About the Author
  1. Tyler white Reply

    EMOTM 10 Minutes~150#….2 squat snatches

    EMOTM 10 Minutes
    2 Squat Cleans + 1 Split Jerk ~175#

    “Burpees” 10 for ten mins
    :29, :28, :27, :31, :32, :38, :35 , :36, :32, :35

  2. scott henriques Reply

    EMOTM 10 snatches @ 80% 55# making progress
    EMOTM 10 C&J @ 80% 115#
    EMOTM 10 burpees for 10 min. 14/18/18/18/18/19/21/19/19/19
    strength

    hbbs~~~~~~~ended @ 240 1x tried for 245 could pop out the hole.

  3. Page lockhart Reply

    Snatch ladder – worked up to 70#
    C&JLadder- 105#
    HBBS – 125# x3, 130# for 1
    Burpees: 23 lowest /25 highest
    The Nator.

  4. Josh.O Reply

    Competition
    Snatch 185#
    Clean and jerk 225#

    Burpees: 16/15/16/16/14/15/14/17/17/16

  5. JC Reply

    Snatch 195-felt all out of wack
    Clean n jerk 265 -felt good
    Squat 315×3–ass low as humanely possible

    Burpees
    :15secs x 9 :16sec x 1

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